Warm Up 12 Mins
200 M Run
Monster/X-band Walks (down and back)
12 Good Mornings
30 Sec Hang Hold From Pull Up Bar
200 M Run
12 Lunges
12 Db Snatch
30 Sec Hang Hold From Pull Up Bar
200 M Run

Strength: 20 Mins 
Week “C”
No Strength this week

8-10 Mins to warm up to working weight with your team for the Metcon

Metcon: 30 Min Cap
“Walking Tall”
5 Rounds
20 Alt. DB Snatch 50/35
20 DB Alt. Lunges 50/35
200 M Farmer Carry 50/35

Note: If the DB is set on the ground aka you no longer have the weight in your hands you owe 5 burpees before you can restart again. This goes for all movements, DB Snatch both heads of the bell must touch the ground Touch-N-Go style but if you let go of the bell or its on the ground for more than a T-N-G then you owe burpees. The bell can be held any way you want for the DB Lunges but same rules apply if you set it on the ground you owe burpees. Farmer Carry: Right hand down / Left hand back. If you set the bell on the ground you owe burpees.

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge